Treating shoulder pain may require performing a logical progression of range-of-motion and strengthening exercises that target the affected joint. Consult a physical therapist to determine the most appropriate exercises for your specific condition or injury, and check with your doctor if the pain doesn't subside or increases after you exercise for several days.
Arm Slides
Perform the arm slides exercise to restore abduction and adduction ranges of motion to your painful shoulder joint and flexibility to the surrounding soft tissues. Lie on your back with your arms at your sides and the little-finger side of your hands resting on the floor. Slide the hand on the same side as your affected joint away from your body until your hand is even with your shoulder, then move it back toward your body and repeat. Progressively increase the range of motion over time. Alternate arms if you're experiencing pain in both shoulders.
Isometric External/Internal Rotation
Performing the isometric external and internal rotation exercises can help treat pain caused by a rotator cuff injury. Sit or stand and position the elbow on the same side as your affected shoulder against your ribs with your forearm extended forward, in front of your abdomen. Place your opposite hand on the back of your wrist and press your arm into it for at least five seconds. Next, place your hand on the front of your wrist and repeat the exercise, pressing in the opposite direction. Repeat both exercises multiple times.
Prone Arm Raises
Prone arm raises are a dynamic series of exercises that target the front, middle and back portions of the deltoid muscle, which fully covers the shoulder joint. While holding dumbbells, lie with your torso on top of an exercise ball and your toes securely on the floor. Extend your arms below your chest with your palms facing inward, then repeatedly lift them forward until they're parallel to the floor. Next, from the same starting position, lift them sideways, away from the center of your body, and finally backwards along the sides of your body repeatedly. Keep your legs and torso stable during each exercise.
Single-Arm Medicine Ball Throw
The single-arm medicine ball throw is a plyometric exercise that you should only perform near the end of your treatment program, after the pain has subsided considerably. It is most appropriate for athletes who perform overhead throwing or striking movements frequently. Stand upright and hold a small medicine ball in a throwing position, with your upper arm extended away from your shoulder and your forearm pointed upward. Externally rotate your arm slowly, drawing the ball backward, then internally rotate your arm powerfully and release the ball, throwing it forward as far as possible. Discontinue the exercise immediately if it causes discomfort.
References
- FamilyDoctor.org: Shoulder Pain
- "Exercises for Arthritis"; Erin Rohan O'Driscoll; 2004
- American Academy of Orthopaedic Surgeons; Shoulder Surgery Exercise Guide
- "Basic Biomechanics"; Susan J. Hall; 2007
- "Strength Training on the Ball"; Colleen Craig; 2005
- "Essentials of Strength Training and Conditioning"; Thomas Baechle, et al.; 2000
